Beetroot Juice Powers Up Exercise Stamina!

Beets are powerful juju. Not only will they turn your pee red, but a new study in the Journal of Applied Physiology, claims beetroot juice boosts stamina and can help you exercise longer.

The research team believes that the findings could be of great interest to endurance athletes. They could also be relevant to elderly people or those with cardiovascular, respiratory or metabolic diseases.

The research team conducted their study with eight men aged between 19 and 38. They were given 500ml per day of organic beetroot juice for six consecutive days before completing a series of tests, involving cycling on an exercise bike. On another occasion, they were given a placebo of blackcurrant cordial for six consecutive days before completing the same cycling tests.

After drinking beetroot juice the group was able to cycle for an average of 11.25 minutes, which is 92 seconds longer than when they were given the placebo. This would translate into an approximate 2% reduction in the time taken to cover a set distance.

And root vegetables, like beets and carrots, are loaded with fiber and powerful antioxidants, like cartonoids and betacyanin, which protect against cancer by stopping cell mutations.

Via EurekAlert!

Image credit: rwmsn

Eating to Live on the Outside: Magic Apple

I’m excited! This week Eating to Live on the Outside takes a long “trip” all the way to Australia. I’m “off” to Magic Apple, a vegetarian restaurant from the land down under touting good wholesome food. So, how does it stack up? Its okay. Here’s a quick list of stuff that caught my eye.

Tabouleh

  • Iron rich parsley, bourghal, Q’s, tomatoes, springys, black pepper, lemon juice and garlic; I have no idea what “Q’s” or “springys” are, but it still looks good. I’ve had Tabouleh before. I like it.

Tamari/Ginger Rice Salad

  • Brown rice, soy, roasted peanuts and sesames, ginger, red caps, currants and springys; I can deal with the rice, but I can’t figure out what “red caps” are.

Spinach & Tofu Salad

  • Silver beet, soy-marinated tofu, dribbled with toasted sesame seed oil and baked soy-marinated sunflower seeds; I can handle the oil. Beets are always a major plus.

Roasted and Greens Salad

  • Roasted carrot, pumpkin, beetroot tossed in garlic, sea salt, black pepper and cumin seeds mixed with English spinach, wild rocket, cauliflower and snow peas; if you drop the salt, this is one is pretty impressive. Tons of veggies! But I have no idea what “wild rocket” is.

Salsa/Mediterranean

  • Capsys, zucchinis, tomatoes, cucumber, red onion in olive oil, cayenne and garlic; not bad, hopefully a “capsys” is something good.

First let me say this. If there are any Aussies out there, please help me out with the translations, my head is spinning. As for what I’d order. I like the Roasted and Greens Salad, just too much good stuff for me to pass up, but what about you? What do you like? Do you speak Australian?

Image credit: Magic Apple Gold Coast

CSA Boxed Share 7.13.09

Looks like the summer harvest is in full swing! My garbage tomato is thriving and my local CSA box shares are getting better and better. This week the box was pretty heavy again. That’s a good sign! Means there’s plenty of good stuff inside.

When I cracked the lid, I found beets, onions, cucumbers, red and green leaf lettuce, zucchini, little gourds, garlic and a whole bunch of red potatoes. Awesome! The cucumbers didn’t even last an hour. I whipped up some avocado and destroyed them. 

CSA Boxed Share 7.6.09

I always get excited when I pick up my share for the week and the box is heavy—means there’s a bunch of cool stuff inside. Although, it’s pretty funny to watch a big tattooed galoot like me carrying a box of organic veggies around and then taking pictures of it like a mental patient.

Now, this week was packed with goodies. There was red leaf lettuce, kale, zucchini, cabbage, garlic, beets, fennel, onions, cucumbers and a flying saucer-looking gourd of some sort. I usually give the beets to my mom. It’s funny to watch her get ticked that they stain her hands. I’m evil.

Fruit and Veggie Antioxidants Improve Exercise Endurance

New findings in the International Journal of Sports Nutrition and Exercise Metabolism reveal quercetin—a nutrient in red apples, berries and broccoli—boosts oxygen uptake and exercise endurance. Study participants followed their regular routines and diet for 7 days and then did the same thing for another 7 days, but this time they consumed 500 milligrams of quercetin. While on quercetin people had nearly 4% more oxygen uptake and took longer to become fatigued during exercise. However, participants got quercetin from Tang, which stinks; Reuters reports.

But still, quercetin is great mojo! According to Dr. Fuhrman, blueberries are packed with quercetin and other healthful flavanoids. He recommends eating blueberries everyday. That’s why you’ll find quercetin in Dr. Fuhrman’s Pixie-Vites, along with other nutrients found in watermelon, cantaloupe, papaya, broccoli, cauliflower, beets and many other amazing fruits and vegetables.

And don’t forget, last year researchers found antioxidants and nutrients in carrots, spinach, kale and collard greens help health improve eye health and stave off age-related vision loss.

Image credit: **msk

Eating to Live on the Outside: End of the Line Café

Holy Saturday Batman! And thank goodness for the weekend. I have been working my tail off. Anyway, time for Eating to Live on the Outside. This week I’m taking a “trip” to Florida, to grab a snack at End of Line Café and let’s just say. It’s iffy at best.

The main problem is all the fake vegan meats and cheeses. That stuff is basically junk food. So it’s hard to rave about End of the Line, but I’m a trooper. Here’s a preliminary list of things I might talk myself into ordering:

Chef Salad

  • Green leaf lettuce, Roma tomatoes, red onions, croutons, mozzarella, cheddar, tempeh, tofu bacon capers, peperoncini peppers and house made vegan dill ranch dressing; I’m alright with the croutons, but I’d ditch the faux cheese, capers, tempeh and get the dressing on the side.

Grilled Tofu & Hummus Pita

  • Marinated grilled tofu, hummus, pita, lettuce, tomato grilled onions and tahini sauce; not too bad, I’m not worried about the bread.

Taco Salad

  • Flour taco bowl, spicy veggie taco meat, black beans, salsa, red onions, lettuce, black olives, sour cream and cheddar; oh boy, I’d nix the fake meat, sour cream and cheddar.

Mushroom Steaks Meal

  • Pumpkin soup, mushroom steaks, caramelized mashed potatoes, Béarnaise sauce, spring salad with parmesan dressing, house made garlic bread, broccoli Au Gratin and blueberry cobbler; well, provided the soup isn’t salty its okay, dressing on the side, no sauce, I’d ditch the Au Gratin on the broccoli and I’m cool with the cobbler.

Eggplant Zucchini and Grilled Tofu Napoleon

  • Tomato-dill bisque, eggplant, zucchini and grilled tofu napoleon, shiraz-beet reduction sauce over pecan, raisin and shitake pilaf, grilled Corn with smoked paprika butter, collard greens, spring salad and green tea cake; no smoked butter concoction for me.

Tofu & Red Pepper Fajitas

  • Tortilla soup, tofu, red pepper fajitas, refried beans, avocado, Pico de Gallo, sour cream, lettuce, cheese spring salad with mango salsa dressing El Paso beans and rice; okay, I’m dropping the sour cream and cheese on the salad and I’ll deal with the refried beans.

Mousakka Meal

  • Lentil vegetable soup, Mousakka, rice pilaf stuffed acorn squash, Greek salad with tofu, Feta, pita with roasted red pepper hummus and almond cake with fresh local blackberries; I’d pass on the Feta.

Wow! Despite being a vegan joint, which usually is a good sign, End of the Line is pretty rough, too many faux meats and cheese and other vegan junk food. If I had to pick something, I’d go with the most basic thing, the Chef Salad.

It looks like End of the Line is run by young people, so I’m pulling for them, but I can’t say I’d eat there. How about you? Maybe you like it. Whether you do or not, check out End of Line Café’s menu and let me know what you’d order. Peace.

Image credit: End of Line Café

Eating to Live on the Outside: Millennium

Happy Saturday, hopefully you slept in. If you did and you woke up hungry, perfect timing! Today Eating to Live on the Outside is off to San Francisco, California and chowing down at Millennium, a healthy vegetarian restaurant serving environmentally friendly foods.

Okay, I’m not really going to California. In fact, I’m enjoying my break from blogging. I actually wrote this on Wednesday and just pretended it is Saturday. So, since we’re playing make believe, let’s assume I’m REALLY at Millennium. In that case, here’s a list of things I might order:

Ruby Grapefruit & Endive Salad

  • Ginger pickled onions, sweet & spicy toasted cashews, rosehip-beet vinaigrette, ruby grapefruit, endive and toasted pumpkin seed oil. Dr. Fuhrman’s not a big fan of grapefruit. But if I eat grapefruit once a year it’s a lot. So I’m okay with it. As for the pumpkin seed oil, I’d order that on the side.

Romaine Salad

  • Julienne carrots, Romaine lettuce, toasted croutons and Caesar vinaigrette. Looks good, but I’d ditch the croutons and get the dressing on the side again.

Wilted Bloomsdale Spinach & Dandelion Green Salad

  • Green tea-miso glazed tofu, spinach, dandelions, orange-ginger tamari vinaigrette, burdock-hijiki kimpura and kumquats. I love dandelion greens and spinach and the exotic stuff sounds very cool.

Grilled Asparagus Salad

  • Little gem lettuce, asparagus, creamy pink peppercorn "ranch", sun dried tomato relish and crisp spring garlic chips. I’m not sure what garlic chips are but I’d give them a whirl.

Black Bean Torte

  • Whole wheat tortilla, caramelized plantains, smoky black bean puree, pumpkin-habanero salsa verde, cashew sour cream and strawberry-jicama salsa. I’d try it, but I’m pretty sure I would regret the habanero salsa later that evening. Ouch!

Charmoula Grilled Portobello Mushroom

  • Saffron scented borlotti bean, Portobello mushroom, fava green, root vegetable tajine, pistachio, mint, bulgar salad, Meyer lemon and dried apricot vinaigrette. Sounds great, all sorts of tasty things!

Seared Emerald Rice Cake

  • Indonesian red coconut curry, winter root vegetables, lemongrass tofu, bok choy, shiitake mushrooms, pineapple sambal and toasted peanuts. I like this too, I can deal with the rice.

Wow! I got to be honest. I was barely smart enough to decipher Millennium’s menu. Thank goodness for Wikipedia. Okay, back to business. If I was eating at Millennium, I’d probably order the Charmoula Grilled Portobello Mushroom or the Grilled Asparagus Salad, but I like the mushroom best.

Sure, it was a little tough to get through the menu but I think Millennium is cool. You’d certainly find something decent to eat. Maybe you like what I picked maybe you’d order something different. Either way, flip through Millennium's menu and let me know what catches your eye. Peace.

Image credit: Millennium

Eating to Live on the Outside: Green Leaves Vegan

It’s Saturday, I’m probably off to Yoga by now, but if you’re up early with nothing to do, come take a trip with me! This week Eating to Live on the Outside is off to California, we’re dropping by Green Leaves Vegan in Los Angeles.

After flipping through the menu, I think it’s very doable. At a glance it easily passes the test, lots of veggies, like romaine lettuce, beets, mushrooms and eggplant, and hardly any hang ups. Okay, here’s a rough draft of things I might order:

Edamame

  • Young soybean pods; if they’re served with salt, like the often are, I’ll pass on the salt.

Intro Tofu

  • Grilled marinated tofu on skewers with side salad of romaine lettuce, carrot and cucumber served with peanut sauce; same deal with the sauce.

Dinner Salad

  • Romaine lettuce, shredded carrots, alfalfa sprouts and sliced tomatoes; looks good, but dressing on the side.

Cucumber Salad

  • Bell peppers, cucumber, red onion and house dressing; same thing with the dressing.

Tossed Salad

  • Romaine lettuce, Napa carrots, onion, garlic, beets, cucumber, shitake mushrooms, mung bean noodles, bean sprouts, tofu and seasonings; I’d probably ditch the noodles.

Protein Salad

  • Carrots, romaine lettuce, garbanzo beans, soy beans, avocado and tomato; hooray avocado!

Tofu Salad

  • Grilled tofu, romaine lettuce, tomato, cucumber and bell peppers; I dig it.

Special Salad

  • Romaine lettuce, carrots, cucumber, bell peppers, broccoli, cauliflower, zucchini, mushrooms, tomato and avocado; this one gets high marks, could be a winner.

Chief Salad

  • Tomato, romaine lettuce, carrots, shredded beets, alfalfa sprouts, celery, avocado, sliced cucumber topped with sunflower seeds; very cool!

Grilled Veggie Sandwich

  • Mushroom, grilled zucchini, onion, braised eggplant and bell peppers on a bun; the bread is iffy, but just focus on the vegetables.

Fresh Veggie Sandwich

  • Romaine lettuce, alfalfa sprouts, avocado, onion, bell, mushroom, cucumber, zucchini and tomato on a bun; same deal with the bun.

Lentil Loaf Dinner

  • Bell peppers, onion, lentil loaf and seasonings served with tahini sauce; not bad, I might give it a look.

Spicy Green Beans

  • Green beans, lime leaves and tofu with spices seasonings; sounds tasty.

You might want to play with some of the soups and curries, but as for me. I’m going with the Special Salad, Fresh Veggie Sandwich or the Chief Salad. Either way, Id be getting more than a mouthful of veggies. Mission accomplished!

If I ever make it to Los Angeles, I’ll have to pay Green Leaves a REAL visit, but in the meantime, its time for you to do some work! Look over Green Leaves Vegan’s menu and let me know what strikes your fancy. Keep me posted! Peace.

Image credit: Green Leaves Vegan

Go Get Some Root Veggies!

Karen Collins, MS, RD, CDN, a practicing nutritionist in upstate New York, loves root vegetables, stuff like carrots, turnips, jicama, beets and radishes. She likes that they’re cheap, perfect for these economic tough times. They’ve got a long self life, some as long as 3 weeks! And veggies, like parsnips and rutabagas are high in potassium, which helps to control blood pressure; via CalorieLab.

Root vegetables, such as beets and carrots, are packed with fiber and powerful antioxidants, like cartonoids and betacyanin, which protect against cancer by inhibiting cell mutations. And these anti-cancer properties are also found in other fruits and veggies, like nuts, beans, peppers, tomatoes, oranges and especially leafy greens, such as broccoli and watercress.

Now, beets are great for making healthy desserts and you can totally find them on the cheap. I once found a pile of beets and turnips for under a buck!

Image credit: Lisa Norwood

On Manager's Special 12.8.08

 

Good looking apples $1.72.

 

 

Dark and mysterious beets and turnips $0.76.

 

 

And tomatoes only $2.00.


Final total, just $4.48.

Marked down produce is awesome. Go see for youself!